Dehydration may be the most underrated source of fatigue and performance deficit in sports today. The bottom line is that you lose a lot of water while training and you have to replenish it. Even if you aren’t training you need to hydrate a great deal more than most people are used to hydrating. Monitor your weight before and after you train and as a general rule of thumb, drink 1 liter of water or 1 pint of water per Kilogram of body weight lost. This consumption of water is in addition to the normal consumption of water that is required each day, usually about 8-10 full glasses of water. What is the best hydration fluid? The answer is WATER. Immediately after exercise it is good to use carbohydrate rich drinks as these increase fluid uptake and replenish glycogen stores at the same time!
This information was provided by Reg Grant, Strength and Conditioning Coach for the New York Rangers.